{"id":20231,"date":"2022-09-09T16:25:00","date_gmt":"2022-09-09T20:25:00","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=20231"},"modified":"2022-09-09T16:25:00","modified_gmt":"2022-09-09T20:25:00","slug":"amrap-cable-fun","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2022\/09\/amrap-cable-fun\/","title":{"rendered":"AMRAP Cable Fun"},"content":{"rendered":"<p style=\"font-weight: 400;\">\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">I love the Urban Assault AO, it\u2019s the best view in town at 0530 in the morning. Qing forces me to do a better job of posting\u2026 and rather than the usual coal pit, I thought we\u2019d head down to my next favorite spot: Long Branch Trail!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>Warm-o-rama<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">SSH x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">IST x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">CHS x 15 IC<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">WHTC x 15 IC<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>The Thang<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mosey down trail to cable fence<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Partner up!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Amrap Cable Work<\/b>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Partner A runs up and around radio tower, Partner B does the following exercises AMRAP (as many reps as possible):<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Erkins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Decline Shoulder Taps (feet on cable)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Butt Touch (to cable) Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Flip Flop repeato x 4 per set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">Each round move further down Long Branch Trail<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>Mary<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Van Goghdas x 16 IC\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>CoT<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for Caroline and Tom Brown<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prayers for Lambchops uncle and Muttons brother in law who has been battling cancer and recently had multiple organ failure<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lambchop find out if his 2.0 is going to be a Boy or Girl today!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transcript is the new 3rdF Q! He\u2019s looking to invigorate GAS groups and Shield Lock, s well as a potential 3rdF AO<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">YHC took us out.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><b>NMM<\/b><\/p>\n<ul style=\"font-weight: 400;\">\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What a great group! About 2.5 miles covered in total.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The cable work is just different. Lots of stabilizer muscles firing. Had to Omah p a what was inclined mountain climbers to Shoulder Taps. Balancing the bottoms of the feet on the table was a true core burner and will be used again!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transcript was booking it! And then later said he was in hell. Maybe running faster makes the workout go by faster?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lambchop had lots of love for IPC week 0.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheesesteak was doing what he does best: modifying things to make them more difficult!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chowdah has been killing it lately, he\u2019s definitely ready to Q!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Great chatting with Chowdah and Spicoli on the moseys.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The idea behind AMRAP was to just encourage more 2ndF\u2026 one of my least favorite parts of DORA is you just spend the whole time talking. Mission Accomplished, I heard lots of good discussion!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ziggy was killing it, and I enjoyed sharing some rep conversations with him.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Our generous Site-Q seemed glad I didn\u2019t make is bear crawl the entirety of the trail\u2026 happy to oblige!<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Until next time,<\/span><\/p>\n<p style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">VG<\/span><b><br \/>\n<\/b><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I love the Urban Assault AO, it\u2019s the best view in town at 0530 in the morning. Qing forces me to do a better job of posting\u2026 and rather than the usual coal pit, I thought we\u2019d head down to my next favorite spot: Long Branch Trail! &nbsp; Warm-o-rama SSH x 15 IC IST x [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[91],"tags":[],"class_list":["post-20231","post","type-post","status-publish","format-standard","hentry","category-urban-assault"],"acf":{"q":"Van   Gogh ","date":"09\/02\/2022","pax":"@Post Hole, @Cheesesteak, @Chowdah, @Transcript, @Spicoli, @ziggy stardust (WD), @Lamb Chop (WB), @van.gogh (QIC)<br \/>\r\n<br \/>\r\n "},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20231","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=20231"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20231\/revisions"}],"predecessor-version":[{"id":20232,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/20231\/revisions\/20232"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=20231"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=20231"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=20231"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}